Brecka prepares for a good night's sleep the day before with his 10-3-2-1-0 sleep rule. This involves no caffeine 10 hours before bed, no food or alcohol 3 hours before, no work 2 hours before, and limiting all screen time 1 hour before. To help fall asleep, he practices the box breathing technique: a 4-second inhale, 4-second hold, 4-second exhale, and 4-second hold. He continues this pattern, focusing on his breath, until he gently drifts into sleep.
Brecka starts his day by soaking up natural sunlight. This practice stimulates the production of vitamin D3 and positively affects cortisol levels. It's an excellent method to reset your circadian rhythm.
Brecka takes a moment to connect with the earth by walking barefoot on natural surfaces. This practice, known as grounding, helps reduce inflammation, improve sleep, and balance the body's energy levels. It's a simple way to reconnect with nature and promote overall well-being.
Brecka dedicates ten minutes to practicing Wim Hof's breathing technique. This method involves cycles of deep, rhythmic breaths followed by brief periods of breath-holding. It enhances oxygen flow, reduces stress, and boosts energy levels. It's a powerful way to start the day with a clear and focused mind.
Brecka recommends an ice bath or a quick cold shower lasting between 3 to 6 minutes. This cold exposure helps reduce inflammation, boost metabolism, and increase mental resilience. It's an invigorating way to enhance physical and mental health.
Brecka includes red light therapy in his routine for its impressive benefits on sports recovery and anti-aging. Using the most powerful red light bed on the market, equipped with 45,000 light diodes, he enjoys enhanced skin health and reduced inflammation. This therapy dilates micro-capillaries in the eyes, organs, and spine. During a 15 to 20-minute session, it helps expel nitric oxide from cells and forces oxygen into them, improving overall cell function and promoting recovery.
A favored choice includes pasture-raised eggs, avocado, and organic blueberries, offering a meal rich in protein and healthy fats with low carbs. The blueberries, in fact, rank lowest on the glycemic index.
Gary refrains from making blanket recommendations in this area, as he believes in the individual specificity of vitamin intake.
